CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sprint the Bike, let’s push the pace and see if we can go sub ::45-50 each round. Then quick singles on the power clean. If you can rep this weight open with your biggest set before going quick singles. COMPETE | PART 1 Front Squat (3×5) (Score is Weight) GOAL: RPE 7 | Key here is form! Perfect Front Squats to start these off and we’ll see more variations of the Front Squat throughout the following weeks, we’re just using this week to get our bearings straight. COMPETE | PART 2 AMRAP x 24 MINUTES (AMRAP – Rounds and Reps) 400m Run 30/24 Cal Row 24/20 Cal Ski 200m Walk (Score is Rounds + Reps)GOAL: RPE 7 | Goal here is to start with a moderate run to get the...Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 50’ Side Shuffles (25’ down/ 25’ back) 25’ Forward Run 25’ Back Pedal 10 Alt. Plank Shoulder Taps 5 Tuck-Ups + V-Ups 5/5 Single Arm Ring Row Into… 3-4 SETS (:20 ON/:10 OFF) MOVT 1 – Up-Downs MOVT 2 – Kip Swings MOVT 3 – Ring Rows *1 SET = MOVT 1-3. Workout – All TABATA (8 SETS / :20 ON/ :10 OFF)* (AMRAP – Reps) TABATA 1 – Up-Downs TABATA 2 – Toes to Bar or Toes to Something TABATA 3 – Shuttle Runs** TABATA 4 – Ring Rows*** *Complete a full Tabata before moving to the next after 1:00 rest. **1 Rep= 25′ Down. ***Option for Strict Pull-Ups or Strict Chin-Ups -Rest 1:00 b/t Tabatas- (Score is Total Reps) Post-Workout Strength – All 3 SETS (No Measure) 15-20 Empty Barbell Reverse Curls 12-15 Empty Barbell Upright...Read more

CrossFit Mettle and Honor – NC FLEX Strength 20-16-12 (Weight) DB Bulgarian Split Squat Right Leg (Moderate) -Rest 1:00- DB Bulgarian Split Squat Left Leg (Moderate) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | High volume split squats here, but we want to ease off on the intensity. Treat this as a burner and a primer for what’s coming up next. Don’t dig your grave just yet—the real work is coming up in the FLEX BODYBUILDING section of today’s session. Keep the shin perpendicular to the ground here to target the glutes over the quads. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 8-12 Front Squat (Moderate) -Rest :30- 10-12 Hamstring Curl on Rower (OR Medicine Ball) -Rest :30- 16-20 DB Alternating Reverse Lunges (Moderate) -Rest :30- 12-16 DB RDLs (Moderate) -Rest :30- 20-30 Jumping Squats -Rest 4:00 b/t Sets- 2.) 3 SETS 16-20 Landmine Rotations (Moderate) -Rest 1:30 b/t...Read more